Comparing Nutrients in 7 ounces Cassava VS Young Green Onions

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Young Green Onions	12%	14%	74%

Macro Nutrients

	Cassava	Young Green Onions	Recommended Dietary Allowance
Energy	11% 318kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.95% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	8.76% 11.4g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	10.7% 7.76g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	5.8% 4.2g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 3.25g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	3.44% 1.92g	56g per day for Men 19-50 years

Vitamins

	Cassava	Young Green Onions	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	44% 397μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	45.4% 41mg	29.5% 26.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.5% 0.38mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Young Green Onions	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	6.84% 0.062mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.7% 0.54mg	12.7% 1mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	13% 0.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.65% 53.6mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.95% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Young Green Onions per 7 oz

Compare the macro and micronutrient content in 7 oz of Cassava versus 7 oz of Young Green Onions to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cassava vs Young Green Onions:

• 7 ounces of Cassava have 2.9 times more Vitamin B1, 1.8 times more Vitamin B2, 2.6 times more Vitamin B3 and 1.5 times more Vitamin C than Young Green Onions.
• While 7 oz of Young Green Onions, tops only contain 200 times more Vitamin A, 1.3 times more Vitamin B5 and 82.3 times more Vitamin K than Raw Cassava.
• Both Cassava and Young Green Onions provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Cassava as well as Young Green Onions, tops only have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Young Green Onions:

• 7 ounces of Cassava have 3.2 times more Copper, 1.3 times more Magnesium, 2.6 times more Manganese, 1.7 times more Potassium and 1.7 times more Zinc than Young Green Onions.
• While 7 oz of Young Green Onions, tops only contain 3.3 times more Calcium, 1.9 times more Iron and 1.5 times more Water than Raw Cassava.
• Both Cassava and Young Green Onions contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• 7 ounces of Young Green Onions lack sufficient amounts of Zinc
• Both Raw Cassava as well as Young Green Onions, tops only lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 5.9 times more Energy, 6.6 times more Carbohydrate and 1.4 times more Protein than Young Green Onions.
• While 7 oz of Young Green Onions, tops only contain 2.4 times more Omega 3 and 2.3 times more Sugars than Raw Cassava.
• Both Cassava and Young Green Onions offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• 7 ounces of Young Green Onions provide inadequate amounts of Energy and Protein
• Both Raw Cassava as well as Young Green Onions, tops only provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Young Green Onions

What are the health benefits of Cassava compared to Young Green Onions?

Cassava is a good source of carbohydrates, fiber, and essential nutrients like vitamin C, folate, and potassium. It can help support digestive health and provide energy. Young green onions, on the other hand, are low in calories and rich in vitamins A, C, and K. They also contain antioxidants that may help reduce inflammation and support overall health. Both foods can be part of a healthy vegan diet, offering different nutritional benefits.

Can I lose weight easier by eating more Cassava or Young Green Onions?

Both cassava and young green onions can be part of a healthy vegan diet, but when it comes to weight loss, it's important to focus on overall calorie intake and nutrient balance rather than specific foods. To lose weight effectively, it's recommended to consume a variety of whole plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are rich in fiber, vitamins, minerals, and antioxidants that support weight loss and overall health. It's also important to pay attention to portion sizes and to include regular physical activity in your routine for successful weight loss.

Should I eat more Cassava or more Young Green Onions to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both cassava and young green onions are not particularly high in protein. Instead, consider incorporating protein-rich plant foods such as legumes (beans, lentils, chickpeas), tofu, tempeh, seitan, quinoa, nuts, and seeds into your diet to support muscle growth and recovery.

What is the environmental impact of producing Cassava compared to Young Green Onions?

Cassava has a lower environmental impact compared to young green onions. Cassava is a drought-tolerant crop that requires less water and fertilizer to grow, making it more sustainable. Young green onions, on the other hand, require more water and nutrients to grow, leading to a higher environmental footprint. Choosing cassava over young green onions can help reduce the overall environmental impact of food production.